Once you know the number of calories needed to maintain your weight, you can easily calculate the number of calories you need to eat in order to gain or lose weight.
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Step-1
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BMR:- Use this tool to calculate your BMR.
goo.gl/ZwXsPh
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a)Male=66+(13.7xwt)+(5xht cm)-(6.8xage)
b)Female=655+(9.6xwt)+(1.8xht cm)-(4.7xage)
Note: Multiply the number in brackets first, then you can add and subtract.
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STEP-2
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Determine your Caloric Maintenance.
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Use this tool to calculate your daily maintenance calorie.
https://tdeecalculator.net/
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TDEE = BMR x Activity Factor
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a)No Exercise= 1.2
b)1-3days/week Exercise= 1.37
c)3-5days/week Exercise= 1.5
d)6-7days/week Exercise= 1.725
e)Very Active= 1.9
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Now Decide if your Gaining or Loosing.
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Loosing: Caloric deficit. (-100 to -500 cals from your maintenance. The goal is to lose 0.2-0.4 kg per week)
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Gaining: Caloric surplus (+100 to +500 cals from your maintenance. The goal is to gain 0.2-0.4 kg per week)
To minimize muscle loss during a cut you'll want to go into a deficit slowly - In contrast to minimize fat gained during a gaining you will want to go into a surplus #fitrickscom

How carbs REALLY works!
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1 - as the carbs you eat are absorbed into your bloodstream, your LIVER has first dibs on the carbs and will uptake them as needed to sustain proper organ function, and keep a steady flow of glucose in your bloodstream. Your liver wants to hold approx. 60-100 grams of carbs. NOTE: when your liver stays full of carbs, your metabolic rate stays HIGH!
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2 - What your liver doesn’t use, it flows into the bloodstream where your muscles uptake as much as they can (approx. 250-400 grams). .
3 - When your muscles fill up, the remaining carbs in the system are THEN converted to trigycerides and stored as bodyfat.
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So how to we prevent the muscles from filling up and overspilling? We MOVE! Exercise and continuous movement drains the carbs out of our muscles so that we can eat carbs and they don’t overspill into bodyfat!
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That’s why the more you move, the more carbs you can drain, and the less you move, the less carbs you can drain.
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Of course there are other influential factors such as glycemic load and response, insulin sensitivity, etc…but this is a very broad stroke at explaining how it all #fitrickscom

Seven methods to calculate your body fat percentage?
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1)Pic Analysis:- This one is my fav method although it needs experienced eye to figure out your bf%. “It doesn’t matter what all type of number based scale says if you don’t like what you see in mirror”
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2)Biometric or BCA monitors:- An electrical current is sent through your body and uses “biometrical impedance analysis.” I don’t really like this method, as I find the number that it spits out can be horribly inaccurate. Because they send an electrical current through your body, the amount of water you are carrying can drastically adjust this number too. But nowadays it’s a very common method people are using.
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3)Online Calculators:- You can calculate from online available calculators or by manually first calculating lean body weight=(8.98 + 0.732 x weight lb) – (0.157 x waist) – (0.249 x hips) + wrist measurement in inches / (3.14 + 0.434) x forearm.
Then for bf% = body weight – lean body mass x 100 / body weight.
This method isn’t incredibly accurate as it can very easily overestimate your body fat.
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4)Body Fat Calipers:- Pull the fat away from your muscles, pinch them with the caliper, take the measurements, and look at a chart to figure out your body fat percentage. It’s one of the cheapest method as compared to other equipments.
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5)The Bod Pod – The method calculates your body fat percentage by using air displacement to measure your body mass, volume, and density. This is also pretty accurate but expensive.
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6)Water Displacement:- It’s expensive, tedious but near to accurate. If anybody has any experience with a water displacement test, please share your story in the comments.
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7)DEXA Scanning– This is considered the most accurate method, as it actually takes a full dual X-ray of your body composition and gives you #fitrickscom

Strength doesn’t come from big muscles..
While your muscles are the machinery that moves the weight, the foundation of strength is your electric (nervous) system!! The average human utilizes less than 50% of their nervous system when it comes to muscle recruitment. Which means that you have the raw potential RIGHT NOW to be a LOT stronger. You’ve been living at a fraction of your potential. Let’s go for more!! Here is a fun way I like to think about it, without getting too ‘sciencey’: Every muscle contraction starts in the brain (The power source ). A strong ‘electric’ signal is sent down your spinal cord to a motor neuron (circuit breaker) which then fires the signal to a group of muscle fibers in the muscle you want to contract . If the weight is light, we only use a few of the breakers – the same ones we use all the time. .But when you lift super heavy weight to a point when you can only do 2 to 5 reps MAX – the massive electric signal pops open new circuit breakers in an attempt to recruit more muscle fibers. (Basic function of a motor unit). More muscles are recruited, and you get stronger! The breakers stay open for a while...times vary significantly, but a good rule of thumb is that if you don’t challenge your nervous system again with heavy weight after approx. 2 weeks, then your body will shut down the breaker since it isn’t needed. .However, if you continue to challenge your nervous system by lifting heavy every week or two, you can continue to pop open new circuit breakers until you reach your strength potential and develop a finely tuned electric (nervous) system!! So if you have your form dialed in, then get out there and challenge your nervous system with some heavy #fitrickscom